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Winter Arc Hypertrophy

by Refuge Strength

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 11, 2025 06:43
  • Last Edited
    Nov 11, 2025 06:44
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.2%
Glutes
11.5%
Triceps
10%
Front Delts
9.2%
Quadriceps
8.5%
Biceps
7.2%
Chest
6.5%
Upper Back
6.2%
Lats
5.5%
Middle Delts
5%
Abs
4.2%
Lower Back
4%
Rear Delts
3%
Calves
3%
Forearms
2.2%
Adductors
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-10 reps
-
2
Single Arm Row (Cable)
4
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-10 reps
-
2
Single Arm Row (Cable)
4
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-10 reps
-
2
Single Arm Row (Cable)
4
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-10 reps
-
2
Single Arm Row (Cable)
4
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-10 reps
-
2
Single Arm Row (Cable)
4
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-10 reps
-
2
Single Arm Row (Cable)
4
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-10 reps
-
2
Single Arm Row (Cable)
4
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-10 reps
-
2
Single Arm Row (Cable)
4
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-10 reps
-
2
Single Arm Row (Cable)
4
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-10 reps
-
2
Single Arm Row (Cable)
4
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-10 reps
-
2
Single Arm Row (Cable)
4
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-10 reps
-
2
Single Arm Row (Cable)
4
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Tricep Pushdown (Cable)
3
10-12 reps
-
5B
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Tricep Pushdown (Cable)
3
10-12 reps
-
5B
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Tricep Pushdown (Cable)
3
10-12 reps
-
5B
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Tricep Pushdown (Cable)
3
10-12 reps
-
5B
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Tricep Pushdown (Cable)
3
10-12 reps
-
5B
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Tricep Pushdown (Cable)
3
10-12 reps
-
5B
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Tricep Pushdown (Cable)
3
10-12 reps
-
5B
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Tricep Pushdown (Cable)
3
10-12 reps
-
5B
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Tricep Pushdown (Cable)
3
10-12 reps
-
5B
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Tricep Pushdown (Cable)
3
10-12 reps
-
5B
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Tricep Pushdown (Cable)
3
10-12 reps
-
5B
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Tricep Pushdown (Cable)
3
10-12 reps
-
5B
Bicep Curl (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Goblet Squat
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Goblet Squat
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Goblet Squat
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Goblet Squat
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Goblet Squat
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Goblet Squat
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Goblet Squat
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Goblet Squat
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Goblet Squat
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Goblet Squat
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Goblet Squat
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Goblet Squat
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
2
Single Arm Row (Cable)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 3
1
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Hamstring Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Seated Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Dumbbell Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5-6 Reps
5-6 Reps
5-6 Reps
5-6 Reps
-
-
-
-
2
Goblet Squat
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Hamstring Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-